العشاء
Fish with Spinach
Ingredients, directions and serving information for Fish with Spinach.
النص الأصلي للوصفة متاح باللغة الإنجليزية.
الحصص: 4
الوقت الإجمالي: 30 min
المكونات
- 1 tablespoon vegetable oil
- 1 pound skinless cod fillets
- 1 yellow onion
- 2 cloves garlic
- 2 cups canned low-sodium diced tomatoes
- 1/2 cup water
- 2 cups frozen spinach
- 1/4 cup Kalamata olives
طريقة التحضير
- Put the skillet on the stove over high heat. When it is hot, add 1 1/2 teaspoons oil.
- Add fish. Cook about 5 minutes per side, until deeply browned. Remove the fish to the plate and cover.
- Reheat the skillet to medium heat. Add the remaining 1 1/2 teaspoons oil, onion, and garlic. Cook about 7 minutes. Add tomatoes and water. Cook about 10 minutes, until the mixture thickens and turns from bright red to an orange color.
- Return fish to skillet with the tomato mixture. Cover with spinach and sprinkle with olives. Cover skillet. Cook about 2 minutes over low heat until the spinach is steamed. Serve right away.
القيم الغذائية للحصة حسب المصدر
حجم الحصة4 ounces
السعرات الحرارية180 سعرة حرارية
البروتين22g
الكربوهيدرات14g
الدهون6g
الدهون المشبعة1g
الألياف7g
السكريات5g
الصوديوم286mg
الكوليسترول48mg
These values describe the source recipe and serving, not a new analysis by BiteCal. The primary nutrition record has not been independently revalidated. Ingredient substitutions and serving sizes change the result.
مصدر الوصفة
Functional recipe facts retrieved from an archived mirror on 20 October 2026; functional directions retained as an archive reference. Source and rights of original photographs have not been verified, so they are not reproduced.
مسودة بمساعدة الذكاء الاصطناعي. المراجعة التحريرية معلّقة.
